7 Foods & Beverages to Help Lower Cholesterol

The American Heart Association (AHA) defines high cholesterol as a total cholesterol level of more than 200 mg/dL. According to the Centers for Disease Control and Prevention (CDC), nearly 94 million Americans have cholesterol levels above the recommended value of 200 mg/dL. High cholesterol raises the risk of cardiovascular disease, a leading cause of death in the United States.

Medications are available to lower your cholesterol. But lifestyle changes like diet and exercise also play a critical role in lowering cholesterol.

This article will list some of the best foods and beverages that can help lower LDL cholesterol levels (low-density lipoprotein LDL is “bad” cholesterol) as well as increase HDL cholesterol levels (high-density lipoprotein HDL is “good” cholesterol).

What foods can quickly lower cholesterol?

There are no foods that can lower blood cholesterol levels overnight. Leading a healthy lifestyle and eating a healthy diet is a long-term game plan for cardiovascular health. Also, dietary cholesterol-lowering tips work with other measures like participating in moderate physical activity daily and quitting smoking.

If you have very high cholesterol levels, your doctor may prescribe cholesterol-lowering medications, such as statins. These drugs can help manage cholesterol and bring your numbers down to normal within 4-8 weeks.

What foods should I eat to lower cholesterol levels?

Here are some foods that have known heart-healthy benefits:

Soluble fiber

Dietary fiber prevents the body from absorbing cholesterol. Good sources of soluble fiber include fruits like apples, grapes, pears, strawberries, and citrus fruits. Vegetables like brussels sprouts, kidney beans, eggplant, and okra also contain soluble fiber. Whole grains like barley, oat bran, oatmeal, or oat-based cereals are other good sources of soluble fiber.

Nutrition experts recommend that adults should consume 20-35 grams of fiber daily, including 5-10 grams of soluble fiber.

In addition to its cholesterol-lowering effects, soluble fiber helps you feel fuller for longer and can help you lose weight. Weight loss, in turn, can help to lower LDL (bad cholesterol) and increase HDL (good cholesterol) levels.

If your diet does not contain enough fiber, consider taking fiber supplements such as psyllium (Metamucil) and methylcellulose (Citrucel).

Omega-3 fatty acids

While omega-3 fatty acids do not lower your cholesterol, they have other heart-healthy benefits, such as lowering high blood pressure. Foods that are rich sources of omega-3 fatty acids include walnuts, flaxseeds, and fatty or oily fish (salmon, herring, cod, mackerel). Fish oil supplements are a good way to get omega-3s, especially if you are a vegetarian.

Whey protein

Whey protein has several health benefits, including lowering total cholesterol and LDL cholesterol. It is found in dairy products and can also be taken as a supplement.

Nuts

Walnuts, almonds, cashew nuts, peanuts, pecans, macadamias, and other types of nuts can help to lower LDL and raise HDL cholesterol. Nuts also contain other nutrients that are good for your heart.

Healthy oils

Unsaturated fats (monounsaturated and polyunsaturated fatty acids) can help lower the risk of heart disease, heart attacks, and strokes. These fatty acids are present in vegetable oils like sunflower, safflower, and canola. Other good sources of healthy fats include olive oil, nuts, nut butters, and avocados.

Plant sterols and stanols

Sterols and stanols are plant compounds that prevent the body from absorbing cholesterol. Foods fortified with sterols and stanols include chocolates, granola bars, and orange juice. You can also consume plant sterols and stanols in the form of supplements to lower your cholesterol. Taking just 2 grams of sterols or stanols daily can lead to a 10% reduction in LDL cholesterol.

Soy

Soybeans and soy foods like tofu can help to lower bad cholesterol. The recommended intake of soy protein is 25 grams a day (around 300 grams of tofu).

What is the best drink to lower cholesterol?

Some drinks that can help to lower total cholesterol and LDL cholesterol (bad cholesterol) include:

Green tea
Soy milk
Oat milk
Tomato juice
Berry smoothies
Plant milk smoothies
Drinks and spreads fortified with plant sterols and stanols
Cocoa (dark chocolate) based drinks

Studies have shown that drinking low to moderate amounts of alcohol can be beneficial for heart health. However, moderation is key because too much alcohol can cause serious health problems.

What foods and drinks should I avoid for heart health?

One of the most important things you can do for heart health is to eliminate trans fats and saturated fats from your diet as much as possible. Partially hydrogenated oils like butter, lard, and shortening containing trans fat should be avoided. Processed foods like cookies, cakes, and frozen pizza are made using partially hydrogenated vegetable oil. Saturated fat is present in red meats and full-fat dairy products.

You should also avoid drinks that contain saturated fats, such as teas or coffees with creamers, whipped cream, or full-fat milk; smoothies containing palm oil; ice cream-based drinks; and sugary drinks like sweetened fruit juices, sodas, sports drinks, energy drinks, hot chocolate, pre-made smoothies, and sweetened dairy drinks.

Wrapping up

High cholesterol does not cause any symptoms, but it can silently lead to a lot of damage to your health. That’s why it is important to have cholesterol tests done every 4-6 years if you are a healthy adult, more often if you have risk factors for metabolic syndrome or a family history of high cholesterol.

Many of the foods and beverages listed above are part of the Mediterranean diet. This diet has proven heart health benefits. It can lower LDL levels, increase HDL levels, and help with weight loss. If you combine a healthy diet with regular exercise and quitting smoking, your cholesterol numbers could come down to normal levels without medication.

If your cholesterol test results show high levels of bad (LDL) cholesterol or low levels of good (HDL) cholesterol despite diet and exercise, your doctor may prescribe a statin or other cholesterol-lowering medicines. These medicines can boost the effects of diet and exercise and help to lower cholesterol more quickly. Take the medication dose as advised to lower your risk of heart disease and other serious health problems.

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